Workout plan?

  • HybridMuscle

    Posts: 12

    Oct 09, 2011 9:14 PM GMT
    I'm looking to get some advise on an eating plan and working out.

    I work out 3 times a week but am not seeing any muscle growth.
    I usually do a whole body workout on Mondays, chest and back Tuesdays and arms on Fridays.

    Please help, I don't know what else to do.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 09, 2011 9:54 PM GMT
    you've come to the right place:
    http://www.realjock.com/article/1164
    http://www.realjock.com/nutrition/1082
    just pick and choose.
  • HybridMuscle

    Posts: 12

    Oct 09, 2011 10:57 PM GMT
    Thanks for the reply.
    I'm looking for real person advise, someone working out everyday. Thus seems a little too scripted for me.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2011 12:33 AM GMT
    HybridMuscle saidThanks for the reply.
    I'm looking for real person advise, someone working out everyday. Thus seems a little too scripted for me.


    Workout routines are supposed to be scripted. Pick one and stick to it for 8-12 weeks or until you stop improving.

    But my advice is to try lifting 4x/week. It takes a month or two to start seeing results. Also, if you're not pushing yourself (muscles should be sore the next day), then you won't see much progress. Good luck man.
  • iErik

    Posts: 54

    Oct 10, 2011 1:48 AM GMT
    Workout 4-6 times a week if you can.

    You can do what I do and literally do split body (chest/biceps/shoulders one day, back/legs/triceps the next, or choose to do a combination of two muscle groups per day, cycled over the 4-6 day period.

    Aim to do 6-8 reps per set, with needing a rest period of 2+ mins.

    If you're not already consuming more than usual (i.e. more than 2200-2400 calories) try eating more. Up your intake of complex carbohydrates and protein might help you too.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2011 3:52 AM GMT
    I started off doing DC training, but I didn't like the results I was seeing from it so I'm going to try following one of the programs designed for beginners on bodybuilding.com. Most beginner routines basically have you doing upper body twice a week and lower body twice a week. As far as frequency, they have you doing about 2 sets of 10 reps per exercise and 4 sets of 10 reps per muscle group (2 different exercises for each muscle group).
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2011 4:06 AM GMT
    i just started a workout plan... with my 16 yr old... so far been going M-F, 30 min cardio, 45 min strength training, core, some stretching. Not seeing big results, but im more concerned with the health and overall health. Sure notice i FEEL better.
  • HybridMuscle

    Posts: 12

    Oct 15, 2011 10:47 AM GMT
    Well I started working out harder and I think I may get to see a little more of a difference. I guess I wish I had someone to workout with for more motivation and guidance.